Smith Staggered Stance Romanian Deadlift
Perform the Smith staggered stance Romanian deadlift to target your hamstrings and glutes effectively.
- Set the Smith machine bar at mid-thigh height.
- Stand in a staggered stance with one foot forward and the other foot back.
- Grip the bar with both hands, keeping your arms straight.
- Lower the bar by bending at your hips and knees, keeping your back straight.
- Return to the starting position by driving through your front heel.
How to perform the Smith Staggered Stance Romanian Deadlift
- Set up. Set up in a stable, balanced starting position appropriate for the Smith Staggered Stance Romanian Deadlift using your smith machine.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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